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WORK YOUR WEAKNESS

STRENGTH I
Every 1:30 for 8 sets:
5 back squats
– Rest and add load with any remaining time in the interval.

STRENGTH II
Accumulate:
3:00 L-sit hold
– Choose a variation in which you can maintain at least a :10 hold before breaking.

SKILL I
Accumulate:
For load and quality:
15 Turkish get-ups/arm
– Increase load as you are able.

STAMINA I
EMOM 20:
10 burpees

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MONDAY:

RX
On a 14:00 clock:
1,600-m run
AMRAP in the remaining time:
10 double KB deadlifts (16/24 kg)
20 sit-ups

INTERMEDIATE
On a 14:00 clock:
1,200-m run
AMRAP in the remaining time:
10 double KB deadlifts (12/20 kg)
20 sit-ups

BEGINNER
On a 14:00 clock:
800-m run
AMRAP in the remaining time:
10 double KB deadlifts (8/12 kg)
20 sit-ups

SKILL WORK
Post-workout:
1 set:
Max double-KB farmers hold
– Use the KB’s you used in the workout.

INTENDED STIMULUS
– Complete the run in 9:00 or less.
– Finish 3+ rounds of the AMRAP following the run.
– Perform unbroken KB deadlifts in each round of the AMRAP.

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TUESDAY:

SKILL WORK
EMOM 8:
3 heavy push presses

RX
5 rounds for time:
25 push presses (25/34 kg)
50 double-unders
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
25 push presses (25/34 kg)
50 double-unders
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
15 push presses (15/20 kg)
50 single-unders
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 6:00-11:00.
– Athletes should expect to feel a lot of muscular fatigue in their shoulders.
– The push presses should be completed in 2 sets or less for the entire workout.
– Double-under should be performed unbroken for most of the workout but finishing in 2 sets is acceptable.

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WEDNESDAY:

RX
3 rounds for reps:
1:30 air squats
1:30 sit-ups
1:30 calorie row

INTERMEDIATE
Same as Rx’d

BEGINNER
Same as Rx’d

SKILL WORK
Post-workout:
Accumulate:
2:00 in a handstand
– Stomach facing the wall.

INTENDED STIMULUS
– Complete 50+ air squats, 30+ sit-ups, and 18/24 calories within each interval.
– Constant movement throughout the entire workout.
– Reduced intensity given the two previous workouts this week.

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THURSDAY:

RX
5 sets for load:
5 weighted strict pull-ups
5 weighted strict ring dips
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
5 sets for reps:
:30 strict pull-ups
:30 strict ring dips

SKILL WORK
Post-workout:
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.

INTENDED STIMULUS
– Build strict gymnastics strength.
– Athletes should increase load across the 5 sets.
– Perform 5 weighted strict pull-ups, rest briefly in transition, and perform 5 strict ring dips.
– All reps should be performed unbroken.
– Athletes may come close to failure on the 4th and 5th sets.
– Rest 1:30 between sets

——

FRIDAY:

TOES-TO-BAR / LUNGE
CROSSFIT GAMES 2020 BENCHMARK

RX
For time:
30 toes-to-bars
30-meter KB front rack lunge (24/32 kg)
20 toes-to-bars
20-meter KB front rack lunge
10 toes-to-bars
10-meter KB front rack lunge
– Use two KBs for the front-rack lunges.
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
30 toes-to-bars
30-meter KB front rack lunge (12/16 kg)
20 toes-to-bars
20-meter KB front-rack lunge
10 toes-to-bars
10-meter KB front rack lunge
– Use two KBs for the front-rack lunges.
SCORE:
TOTAL TIME

BEGINNER
For time:
30 hanging knee raises
30-meter walking lunge
20 hanging knee raises
20-meter walking lunge
10 hanging knee raises
10-meter walking lunge
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
8 sets:
:20 double-unders
– Rest :10

INTENDED STIMULUS
– Kicking off the July focus. Bringing CrossFit Games workouts into the Box.
– Finish the workout as close to 10:00 as possible.
– Complete each set of toes-to-bar in 4 sets or less.
– Choose a weight that allows for at least 10 lunges before breaking.

——

SATURDAY:

TEAM WOD

RX
5 rounds for time with a partner:
200-m DB farmers carry
30 deficit push-ups on DBs (35/50 lb)
20 DB push jerks (15/22.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time with a partner:
200-m DB farmers carry
30 hand release push-ups
10 DB push jerks (10/15 kg)
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time with a partner:
200-m DB farmers carry
30 box push-ups
10 DB push jerks (5/7.5 kg)
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 25:00-30:00.
– Both partners perform farmers carries together.
– If needed break farmers carries in 1-2 sets every round.
– If not performing deficit push-ups on DBs then you may use KBs for the workout also.
– Strategically break up the push-ups to prepare for the jerks.
– Keep the jerks to 1-2 sets for every round.

——

SUNDAY:

HERO WOD ‘SHIP’

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

“Ship” was first posted on the CrossFit Main Site as the workout of the day for 2012/07/24 (170724).

RX
9 rounds for time of:
7 Squat clean (85/55 kg)
8 Burpee box jumps (30/36 in)

INTERMEDIATE
9 rounds for time of:
7 Squat clean (40/60 kg)
8 Burpee box jumps (24/30 in)

BEGINNER
9 rounds for time of:
7 Squat clean (25/35 kg)
8 Burpee box step ups (20/24 in)

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